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Intermediate Glute Lab (Fix for Simple Gym)

by Georgiana C.

Program Description

Full body with focus on glutes.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    Sep 14, 2025 08:23
  • Last Edited
    Oct 12, 2025 12:06

Summary

Unlock your glute potential with the Intermediate Glute Lab, a focused 12-week program designed for those ready to elevate their training. Committing just three days a week, you'll engage in a variety of effective exercises like hip thrusts, squats, and glute bridges, all aimed at sculpting and strengthening your lower body. Tailored for a garage gym setup, this program combines barbell and bodyweight movements to maximize your gains and boost your confidence in the gym. Get ready to feel the burn and see the results!
Muscle Engagement
Front
Back
MuscleSet
Glutes
18.8%
Hamstrings
11.6%
Quadriceps
11.3%
Lats
8.9%
Upper Back
8.7%
Chest
7.4%
Triceps
6.6%
Front Delts
6.1%
Lower Back
5.6%
Abs
3.7%
Abductors
3.5%
Biceps
3%
Adductors
2.5%
Middle Delts
2.2%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
15 reps
-
-
-
-
2
Military Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
15 reps
-
-
-
-
3
Squat (Barbell)
3
6 reps
-
4
Lat Pulldown
3
10 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Lateral Banded Walk
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
15 reps
-
-
-
-
2
Military Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
15 reps
-
-
-
-
3
Squat (Barbell)
3
6 reps
-
4
Lat Pulldown
3
10 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Lateral Banded Walk
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
15 reps
-
-
-
-
2
Military Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
15 reps
-
-
-
-
3
Squat (Barbell)
3
6 reps
-
4
Lat Pulldown
3
10 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Lateral Banded Walk
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
15 reps
-
-
-
-
2
Military Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
15 reps
-
-
-
-
3
Squat (Barbell)
3
6 reps
-
4
Lat Pulldown
3
10 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Lateral Banded Walk
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Chin-Up (Bodyweight)
3
-
3
Single Leg Hip Elevated Hip Thrust
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Banded Frog Pump
2
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Chin-Up (Bodyweight)
3
-
3
Single Leg Hip Elevated Hip Thrust
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Banded Frog Pump
2
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Chin-Up (Bodyweight)
3
-
3
Single Leg Hip Elevated Hip Thrust
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Banded Frog Pump
2
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Chin-Up (Bodyweight)
3
-
3
Single Leg Hip Elevated Hip Thrust
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Banded Frog Pump
2
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
One Arm Bent Over Row
3
10 reps
-
5
Hip Abduction (Band)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
One Arm Bent Over Row
3
10 reps
-
5
Hip Abduction (Band)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
One Arm Bent Over Row
3
10 reps
-
5
Hip Abduction (Band)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
One Arm Bent Over Row
3
10 reps
-
5
Hip Abduction (Band)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Band)
3
30 reps
-
2
Push Up
3
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Goblet Squat
3
12 reps
-
6
Hip Abduction (Band)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Band)
3
30 reps
-
2
Push Up
3
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Goblet Squat
3
12 reps
-
6
Hip Abduction (Band)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Band)
3
30 reps
-
2
Push Up
3
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Goblet Squat
3
12 reps
-
6
Hip Abduction (Band)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Band)
3
30 reps
-
2
Push Up
3
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Goblet Squat
3
12 reps
-
6
Hip Abduction (Band)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
12 reps
-
2
Pull-Up (Band)
3
3 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Push Up
3
-
5
Hip Abduction (Band)
2
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
12 reps
-
2
Pull-Up (Band)
3
3 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Push Up
3
-
5
Hip Abduction (Band)
2
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
12 reps
-
2
Pull-Up (Band)
3
3 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Push Up
3
-
5
Hip Abduction (Band)
2
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
12 reps
-
2
Pull-Up (Band)
3
3 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Push Up
3
-
5
Hip Abduction (Band)
2
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
-
2
Push Up
3
-
3
Single Leg Hip Thrust
3
8 reps
-
4
Chin-Up (Bodyweight)
3
-
5
Cable Standing Hip Abduction
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
-
2
Push Up
3
-
3
Single Leg Hip Thrust
3
8 reps
-
4
Chin-Up (Bodyweight)
3
-
5
Cable Standing Hip Abduction
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
-
2
Push Up
3
-
3
Single Leg Hip Thrust
3
8 reps
-
4
Chin-Up (Bodyweight)
3
-
5
Cable Standing Hip Abduction
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
-
2
Push Up
3
-
3
Single Leg Hip Thrust
3
8 reps
-
4
Chin-Up (Bodyweight)
3
-
5
Cable Standing Hip Abduction
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Paused Hip Thrust
3
5 reps
-
2
Seated Overhead Press (Barbell)
3
12 reps
-
3
Front Squat (Paused)
3
5 reps
-
4
Inverted Row
3
3 reps
-
5
Good Morning
3
8 reps
-
6
Lateral Banded Walk
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Paused Hip Thrust
3
5 reps
-
2
Seated Overhead Press (Barbell)
3
12 reps
-
3
Front Squat (Paused)
3
5 reps
-
4
Inverted Row
3
3 reps
-
5
Good Morning
3
8 reps
-
6
Lateral Banded Walk
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Paused Hip Thrust
3
5 reps
-
2
Seated Overhead Press (Barbell)
3
12 reps
-
3
Front Squat (Paused)
3
5 reps
-
4
Inverted Row
3
3 reps
-
5
Good Morning
3
8 reps
-
6
Lateral Banded Walk
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Paused Hip Thrust
3
5 reps
-
2
Seated Overhead Press (Barbell)
3
12 reps
-
3
Front Squat (Paused)
3
5 reps
-
4
Inverted Row
3
3 reps
-
5
Good Morning
3
8 reps
-
6
Lateral Banded Walk
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Glute Bridge (Dumbbell)
3
12 reps
-
4
Bench Press (Close Grip)
3
10 reps
-
5
Cable Standing Hip Abduction
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Glute Bridge (Dumbbell)
3
12 reps
-
4
Bench Press (Close Grip)
3
10 reps
-
5
Cable Standing Hip Abduction
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Glute Bridge (Dumbbell)
3
12 reps
-
4
Bench Press (Close Grip)
3
10 reps
-
5
Cable Standing Hip Abduction
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Lat Pulldown
3
10 reps
-
3
Glute Bridge (Dumbbell)
3
12 reps
-
4
Bench Press (Close Grip)
3
10 reps
-
5
Cable Standing Hip Abduction
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Squat (Dumbbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Side Lying Hip Raises
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Squat (Dumbbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Side Lying Hip Raises
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Squat (Dumbbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Side Lying Hip Raises
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Squat (Dumbbell)
3
8 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Side Lying Hip Raises
3
20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
15 Reps
-
-
-
-
2
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
15 Reps
-
-
-
-
3
Squat (Barbell)
3 Sets
6 Reps
-
4
Lat Pulldown
3 Sets
10 Reps
-
5
Step-Up (Weighted)
3 Sets
10 Reps
-
6
Lateral Banded Walk
2 Sets
20 Reps
-
Day 2
1
Glute Bridge (Band)
3 Sets
30 Reps
-
2
Push Up
3 Sets
-
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
4
Seated Row (Cable)
3 Sets
12 Reps
-
5
Goblet Squat
3 Sets
12 Reps
-
6
Hip Abduction (Band)
2 Sets
20 Reps
-
Day 3
1
Paused Hip Thrust
3 Sets
5 Reps
-
2
Seated Overhead Press (Barbell)
3 Sets
12 Reps
-
3
Front Squat (Paused)
3 Sets
5 Reps
-
4
Inverted Row
3 Sets
3 Reps
-
5
Good Morning
3 Sets
8 Reps
-
6
Lateral Banded Walk
3 Sets
20 Reps
-